5 Tips to Balance Your Macronutrient Intake with Ease

With so many conflicting bits of information you can hear from people and find everywhere around you, it can seem impossible to achieve some kind of balance in your life. It’s as if there’s always some kind of deficiency you’re competing against, or some kind of health issue you’re trying to ward off while retaining your energy levels. Food is our fuel, and although there is so much we have yet to learn, we can easily put our existing knowledge to good use and achieve that elusive idea of balance by focusing on one core concept: macronutrients!

With three main macros to consider, proteins, carbs, and fats, the math doesn’t have to be too complicated. There are so many free online calculators that can help you find that ballpark number to match your activity levels, fitness exertion, caloric needs, and overall health goals. However, the business of actually consuming these macros and balancing them is a little tricky. To help simplify this journey, here are a few tips to help you balance your macros without too much hassle!

Start with optimizing your water intake

Now, even if you do manage to balance your macronutrient intake in terms of food, if you fail to drink enough water, your body won’t be able to absorb all the nutrients properly and your digestion and metabolism will suffer.

That is why water is considered a vital nutrient as much as the three listed macros! Make sure that you drink plenty of water during the day so that you boost nutrient absorption, help your body make the most of your macros, and flush out toxins from your system with ease.

Work around your food sensitivities

Can’t have dairy or gluten? Your macronutrient intake shouldn’t suffer for it. Many people with certain food sensitivities fail to consume enough protein in a day because they replace this macronutrient with, let’s say, more carbs or fat. Fortunately, the pandemic has inspired more healthy meal delivery options to allow people with this particular issue to maintain their diet without jeopardizing their health.

As a result, you can actually have dairy free meals delivered from Mighty Macros USA to your home and not worry about your macros at all. This is a great way to reduce the stress and hassle of meal preparation during the week, so you can combine home-cooked meals with delivered meals to your door.

Include smart and healthy snacking

After all this talk about healthy choices, you might think that you’d need to ditch all your treats – but when you work them into your meal plan, why not treat yourself to the occasional panettone cake slice or something else you love? Snacking can help you stay energized and consume all the macronutrients you need in a more structured way, as long as you work your snacks into your daily macro menu.

The sources of your macros count, too

Although technically processed sugar counts as “carbs” just like a fresh salad, we can all agree that they are far from equal in terms of nutritional value, let alone their viability for boosting your health. For one, sugar is in no way good for you and it’s much more calorie-dense, while veggies and fruits are low in calories, but packed with minerals, vitamins, fiber, and they are a vital source of healthy carbs for your body to use as slowly released fuel.

Applying the same logic will help you discover particular foods that are suitable for your health and fitness goals (to stay within your calorie needs in a day and avoid foods that cause allergies or sensitivities for you).

  • Go for protein-rich meals that consist of complete protein, that is, the ones that contain all nine essential amino acids. That includes meat and dairy if you can consume them, but also eggs and seafood.
  • Choose healthy sources of unsaturated fat mostly (such as avocado, salmon, nuts and seeds), and a moderate amount of saturated fats (meat and dairy). Avoid trans fats altogether!
  • Aim for complex carb sources such as fruits, veggies and cereal in various forms.

Time your meals right

Instead of obsessing over food or trying to postpone the next meal for hours, why not try timing your meals and distributing healthy portions of food throughout the day? It’s much easier on your metabolism and it will sustain your energy levels if you consume healthy meals at regular intervals.

Since you now have a clear goal as to how much of each macro you need to eat every day, instead of overburdening your belly in a single load, you can enjoy even meals with plenty of flavors to keep your productivity and energy up. Plus, it turns out, your fat-burning potential grows this way, too.

 

There’s no need to introduce a whole slew of complicated and time-consuming recipes (unless you enjoy the process, of course!), especially if your goal is to stay healthy and lead a balanced life with less effort. By tweaking your behavior just a little bit and by focusing on macronutrients in your diet, you can reap the rewards sooner rather than later and elevate your energy levels while boosting your immune strength, too.

A final piece of advice for the most dedicated among you: start leading your own journal or use an app to track your eating habits, and you’ll soon notice the difference in how much free time you’ll have, as well as how much easier it becomes to pursue your fitness goals with the right approach!

7 Simple But Effective Ways to Burn Fat Fast

Losing fat is not an overnight event, and there is no shortcut to it. You need to work hard for it, not just to look good but to gain a healthy body. However, strength training or workout to lose that belly fat may not be suitable for everyone.

If you want simple but effective ways to burn fat fast, read on. Not only that you will become fit with these tips, but you will also gain optimum nutrition.

1. Stay hydrated.

Water is necessary to burn fat. This fluid naturally suppresses appetite and reduces overall calorie intake. Drinking water also aids in flushing bodily wastes and staying at the right temperature. Hydration during a workout decreases the risk of having muscle cramps or fatigue.

When the body is dehydrated, it’s difficult to control the body temperature. Also, the body won’t be able to metabolize carbohydrates or stored fats. So keep those bottles close and drink enough water for your body.

2. Reduce sugar intake.

Are you burning fat or sugar? Not only fats can be burnt but sugar too. When you’re irritable and always hungry after a few hours of eating, there’s a high chance that you’re a sugar burner. That means that your blood sugar increases whenever you eat high-carbohydrate food, and it triggers the release of insulin. This hormone then decreases your blood sugar but stores it as fat; it’s a fat-storage hormone! When your blood sugar becomes too low, you will crave more sugar or carbohydrates to be energized, and that’s a dangerous cycle.

Although sugar makes you fat, cutting it totally from your diet will not be helpful. Sugar is glucose which is the energy source of your body. It’s needed by your organs to function properly. You also can’t burn that fat without sugar.

To make sure you’re going to burn that fat, eat sugar, but the right kind and amount. Reduce the added sugars in your diet. They are the sugars that when eaten in excess can make you easily gain weight. They’re high-calorie food, and they have low nutritional value. Added sugars are on your cakes, cookies, pancake syrup, candies, fruit drinks and sugary drinks. Watch out.

3. Increase your fibre intake.

If you want a balanced and healthy diet, eat enough fibres. If you don’t want that belly fat, eat more fibre-rich food. It keeps you fuller for a longer period so you won’t need to go unnecessary snacking or eat a full meal again just a couple of hours after.

What’s also good with fibre is that it helps lower blood glucose and consequently insulin. You already know insulin, it makes you crave for high-calorie food. When increasing your fibre intake, make sure it’s gradual so you won’t get bloated.

4. Follow a high-protein diet.

Do you know that eating a high-protein diet is associated with a lower risk of belly fat? This diet also helps preserve muscle mass and metabolism during weight loss.

Protein is an important nutrient when trying to lose weight. Protein-rich food includes meat, eggs, legumes, dairy products and seafood. Increasing your protein intake will leave you feeling full. As a result, it will reduce your hunger and appetite, causing you to eat fewer calories without being too conscious about portions.

Additionally, the body’s metabolic rate increases with the consumption, digestion, metabolism and storage of proteins. This is known as the thermic effect, and it makes you burn fats even while sleeping.

5. Eat more healthy fats.

Not all fats are the same. Fats are also an important part of a healthy diet. Healthy fats like omega 3 can help you burn those harmful bad fats. They are also good for the heart.

Good unsaturated fats help you lower your disease risk and aid in the absorption of fat-soluble vitamins. They are present in nuts, seeds, vegetable oils (olive, canola, sunflower and soy), fish and avocados. If you are trying to lose your belly fat, eat more of these.

Meanwhile, bad fats are trans fats that, even when eaten in a small amount, can increase your risk of being sick. These fats can be found mainly in processed foods. They are also in your movie popcorn, french fries, doughnuts and margarine.

6. Avoid processed food.

Processed food is addictive to eat. It’s engineered that way. What’s more, processed food is very high in added sugars, calories and bad fats. This should be enough reason for you to avoid consuming lots of this food.

If you want to burn that fat fast, throw out all the processed food you can find in your pantry. This kind of food has chemical disruptors that may alter your body’s metabolism and cause it to deposit fat. They can also modify your satiety hormones, and all of these can lead to obesity.

7. Get enough sleep.

Having enough sleep matters when losing fat. Why? Because not getting enough of it can alter your hunger hormones and may give you a higher risk of gaining weight.

Sleeping early may be a bit difficult, but making it a habit will pay off. When you’re about to sleep, turn your phone off as it emits blue light. This light hinders the production of the hormone that controls your sleep-wake cycle, melatonin. You should also avoid caffeine before sleeping.

Why Everyone Needs Dietary Supplements

Natural and herbal supplements can help restore your body to a state of balance when it gets out of whack. They can also help to maintain the body’s natural balance. If there’s a serious imbalance, it may take upwards of seven supplements to return you to your balance, depending on the complexity of the issues. Here’s a quick look at some good reasons for supplements.

 

Rest

Most of us don’t get enough sleep. If this sounds familiar, try an ashwagandha supplement. Although this supplement has been in use for centuries, you may know it better by the names Winter Cherry or Indian Ginseng. This supplement is a great natural source of vitality and energy. It’s a sort of adaptogenic herb known for promoting healthy responses to physical, emotional, and environmental stress.

 

Stress, Stress, and More Stress

It’s no question that all of us lead busy lives. Yet, some of us are arguably busier than others and face more stress! Between things like commitments to your faith, community, work, school, and family, your daily life can be totally stressed and in serious need of some vitamins and minerals. All of the stress we’re under will eventually take its toll on our bodies and can make the immune system weak. Taking supplements can help bridge the nutritional gaps and give the body a few of the building blocks it relies on to function properly.

 

Overcooked Food

As Americans, many of us have a bad habit of cooking foods to death, which results in a considerable loss of its nutritional value, far less when it comes to the vitamins and mineral content, and in enzymes and antioxidants. Even worse is that eating nutrient-depleted foods can create health issues over time. Too much cooking time can kill all the goodness in your food, resulting in a loss of nutritional value. If you’re trying to eat healthy, with fruits and veggies, try to eat them raw or as close to it as possible.

 

Lack of Regular Meals

Many people might know about the importance of regular eating, but they may neglect to do so anyway. Grabbing a doughnut or bagel while you slam down a cup of coffee and rush off to get your day started can’t really be considered a meal. Trying to make up for the lost opportunity a bit later in the day at a buffet isn’t good for your body either. These types of unhealthy habits can add too much stress on your digestive system and might eventually lead to quite a few symptoms that can be uncomfortable, at the least.

 

Long Transit Time

Have you ever paid any attention to the amount of produce that finds its way into your grocery store from various countries? Think about your fave pineapple or mango – more than likely, they come from the Philippines. They were cut at the very acme of their ripeness, then put immediately into a box before being shipped here. However, that’s the best-case scenario. There are times when that food is actually harvested weeks and sometimes even months before it arrives at the grocery stores. So much for getting the very best nutrition. This is why it’s critical to buy from local farmers so that the food’s nutritional value is at its highest.

Nothing will ever replace a diet that’s healthy and good, but taking whole-food-based, high-quality supplements can go quite a long way when it comes to assisting you with maintaining higher levels of health. And if you happen to be working through poor dietary habits, you’ll need them even more!

Looking and Feeling Good

If you are in your thirties, you might notice that your body is beginning to show visible signs of aging. Fortunately, you don’t have to look or feel your age. Listed below are a few tips to keep you looking and feeling good.

 

Restoring Firm, Healthy Skin

 

In your teens and twenties, your face looks full and firm. That’s due to an abundance of collagen and elastin. Once you enter your thirties they begin to break down causing the face to thin and lose the cheek fullness as part of the aging process. Thankfully, maintaining skin firmness is possible. Collagen supplements, exfoliating, daily moisturizer and the use of a restorative complex are a few beneficial remedies. 

 

A Healthy Diet

 

Eating a well-balanced diet consisting of things like fresh fruits and vegetables, protein, fish, nuts, and omega-3s will make you feel good. Fast-food products contain high amounts of saturated fats and salt. They can raise your blood pressure and have a negative impact on your overall health. When you eat good foods it’s easy to maintain healthy body weight and lean muscle mass. Your mind remains sharp helping improve focus and memory. You also sustain high levels of energy and your body is better able to grow and repair itself.

 

Exercise

 

Along with a healthy diet, exercise is critical to preserving muscle and keeping internal organs functioning properly. Exercising for at least 30 to 40 minutes, 3 to 4 times weekly will improve your overall health. You’ll burn additional calories to help shed extra pounds and look and feel fit. Regular exercise also increases energy, promotes restful nights and stabilizes mood. Additionally, exercise can thwart some diseases and chronic health conditions and improve the appearance of skin.   

 

Plenty of Rest

 

In a fast-paced world, many people don’t get the proper amount of sleep. Unfortunately, a lack of sleep can lead to poor health and an older-looking appearance. You acquire dark circles under your eyes, wrinkles sooner, and a slough. Without proper rest your body doesn’t have time to recharge, leaving you vulnerable to health problems. You will wake up and feel foggy then remain tired and unfocused throughout the day. You may have trouble recalling events of the previous day and have mood swings. If you have trouble falling asleep take a hot bath with lit sleep-inducing scents such as chamomile and lavender. Turn off all electronics at least an hour prior to bed and avoid consuming caffeinated products several hours before retiring.

 

Relieving Stress

 

Too much on your plate can cause an abundance of stress. Unfortunately, too much stress can become taxing on the mind and the body. Stress over time can cause serious health-related issues. The good news is there are several ways to reduce stress. An intense physical workout releases endorphins that make you feel fantastic. Meditation is also beneficial for reducing stress, allowing the mind to lose many thoughts and achieve calmness. 

 

Make Time for You

 

Many moms feel guilty taking time for themselves. However, having no downtime or time set aside to do the things you enjoy, you will over time develop resentment aimed unfortunately at your loved ones. You matter as much as any member of your family. By taking time for yourself, you become a better person for your family. Visit a spa and experience self-pampering. Read a good book or find a hobby that you enjoy. 

 

Become Organized

 

Wasting valuable time trying to find things on a daily basis can cause stress overload. Becoming organized will help free up time and make life easier. Hang a rack for coats and outdoor accessories. Clean out closets in the kitchen, bathroom, and bedroom so that everything you need is quickly accessible. Create spots for things like your keys, purse, and bills, and eliminate the clutter. 

 

If you want to look and feel better there are ways to achieve it.

5 Health and Wellness Benefits of Swimming

Swimming is highly beneficial to both your body and mind. It’s a great addition to your workout regime. It not only helps you get an excellent full-body workout, but it’s also a great way to improve your mental health by clearing your mind.

 

Practical Swimming Tips

 

  • Don’t get into the swimming pool before warming up. Start by gliding a few minutes to get the blood flowing and your body ready for swimming.

 

  • Try and do some breathing practice after gliding. Breathing is what helps you achieve a perfect stroke.

 

  • Don’t just buy gear that looks good; buy practical ones that will help you. Wear a swimming cap to prevent the chlorine in pool water from making your scalp flake.

 

  • Get something to wear over your swimsuit; comfortable swim cover ups help you stay warm between sessions, encouraging further exercise.

 

  • Get a plastic box to put in your wet gear after swimming instead of a sports bag.

 

  • Ensure you always wipe your goggles before swimming since they can fog up.

 

Water-based Exercises to Help You Burn Calories

 

  • Walk-in water

 

This is a great exercise to start with since it helps you build resistance. It targets your arms, core, as well as your lower body. Adding hand or ankle weights help create more intensity.

 

  • Water arm lifts

 

This one helps with strengthening your arm muscles. You can add more resistance by using foam dumbbells.

 

  • Back wall glide

 

If you want to tighten your core and lower body muscles, this is the best workout. It helps you activate all the muscles in those areas.

 

  • Jumping jacks

 

Jumping jacks effectively work out your whole body, both your upper and lower body muscles. Wrist and ankle weights help increase more resistance.

 

  • High-knee lift extensions

 

These exercises may help with strengthening the muscles around your core, lower body, and legs. Ankle weights will effectively make the exercise more challenging.

 

Mental Health and Wellbeing Benefits of Swimming

 

Learning how to swim safely and become good at it has benefits beyond mental and physical fitness. You might even end up saving people’s lives. Here are some of the benefits of swimming.

 

You release endorphins while swimming

 

The endorphins are hormones we produce in our body that cause euphoria. Swimming will release them, and you’ll stay in a state of happiness for a long time. Swimming in the morning impacts your energy and boosts positive feelings.

 

Being in the water reduces stress levels

 

Our mental balance can seriously be affected by the adverse effects of stress. Swimming helps with relaxing your mind by reducing stress and anxiety. Swimming also increases your lung capacity, and therefore you can control your breathing. If you have asthma symptoms, they can be improved by the humid air found in indoor pools.

 

Improves blood flow

 

A study conducted in Australia suggests that immersing yourself in cold water increases blood flow. This is important for the body’s well-being since oxygen reaches all the body’s critical parts. In doing so, you provide energy and vitality.

 

Builds cardiovascular strength

 

Cardiovascular exercise involves the heart, lungs, and circulatory system. Workout routines such as water-based exercises are involved in cardiovascular exercises. According to research, the mortality rate for swimmers is half that of inactive people. It can help lower your blood pressure and also manage blood sugar levels.

 

It helps people with disabilities

 

Physical disabilities like paraplegia can limit your workout options. When you’re swimming, the water gives you resistance and support, making swimming a suitable alternative. Your confidence can be boosted by swimming and hence also improving your social skills. It also helps people with some mental disabilities.

4 Sleep Myths Debunked

A good night’s sleep is essential to continued good health, both physically and mentally. 

While most people realize that not getting enough sleep is terrible for you and taking steps to ensure they get enough sleep, there are many misconceptions about sleep that most people don’t know about. Many of these myths can be dangerous to your health. Below you’ll find a few of the worst sleep myths, why they’re false, and how they are dangerous to your public health. 

 

Myth 1: It’s Okay to Sleep Five or Fewer Hours a Night

The myth that it’s okay to sleep five or fewer hours a night is indeed false. While it won’t affect your health right away, sleeping for so little of a time consistently can have long-term effects on your health, both physically and mentally. Full-grown adults are supposed to get between 7 to 10 hours a night to stay healthy, depending on their age. However, the CDC has found that almost one-third of Americans sleep less than seven hours every night. 

If you find that you’re not sleeping but five or fewer hours a night, you should try a sleep remedy such as melatonin gummies to help you get the rest you need in a natural way.

 

Myth 2: Being Able to Fall Asleep Anywhere is Healthy

Some people can sit down in a hard chair and fall asleep instantly or sleep whenever they decide. Many people feel that if they can do this, it’s healthy. The fact is that being able to fall asleep no matter where you are or at any time isn’t healthy for you. This is usually a sign of sleep deprivation. It can lead to many issues, such as having trouble concentrating, being irritable, causing an accident when you’re driving because you’re drowsy, and increasing the risk of developing diabetes. 

If you feel that you’re always tired yet can sleep anytime, anywhere, it’s time to make an appointment with your primary care provider to find out what is causing your sleep issues. Hopefully, that will put you on the road to a restful night

 

Myth 3: Snoring is harmless

Everyone snores now and then, after a long hard week or one too many drinks. But it’s not normal if it’s happening all the time. 

While snoring itself can’t harm you, but it is annoying for your spouse, the snoring could be a sign of sleep apnea, which can hurt you. That is a severe sleep disorder that your doctor should check out right away. At the moment, there are over 22 million Americans that suffer from this condition. 

When you have sleep apnea, you wake up constantly due to your snoring and being unable to breathe, so no matter what time you went to bed, you’re not sleeping and will continuously wake up exhausted. If you find that your snoring is waking you up every night and annoying your family, then you need to contact your primary care provider for an appointment to see if you have sleep apnea.

 

Myth 4: A Drink Before Bed Helps You to Sleep Better

It’s a well-known fact that though drinking will knock you out, the alcohol disrupts your sleep patterns. Often you will wake up feeling groggy and hung over the next morning. Also, if you already have sleep disorders such as sleep apnea or insomnia, drinking can heighten those problems, making them worse. You’re better off taking melatonin or drinking a glass of warm milk before bed and leaving the alcohol alone. 

These are just a few of the myths out there about sleep that need to be dispelled. If you have problems sleeping, it’s best to contact your doctor to see if there is an underlying cause for your issue that needs to be treated.

Exploring the Viability of CBD for Muscle Recovery

With everyone from former pro athletes to record-breaking Olympian Michael Phelps openly crediting cannabidiol (CBD) for keeping them in peak condition, many casual sportsmen and women are wondering whether CBD is all hype or the real deal. As a non-psychoactive cannabis compound, CBD is often associated with the cannabis plant itself — and by extension its implied side effects on motor skills, coordination and focus. So why all the buzz from top-level athletes?

In order to extricate CBD from negative generalizations associated with cannabis and its primary cannabinoid tetrahydrocannabinol (THC), it’s important to note that CBD isn’t just sourced from the cannabis plant. In fact, because cannabis is still technically illegal at the federal level, most CBD products are isolates processed from other sources, such as hemp or orange peels.

It’s also worth noting that THC and CBD interact with entirely different sets of receptors in the brain, due to key differences in their molecular arrangement. Understanding these differences is key to their distinction in psychoactivity.

How does CBD help athletes?

In a nutshell, CBD exerts modulatory effects upon an endogenous network of neurotransmitter receptors throughout the body, known as the endocannabinoid system (ECS).

By regulating the uptake of specific neurotransmitters and hormones into the brain — such as cortisol, gamma aminobutyric acid and prostaglandins — CBD can have significant effects on common physiological disorders in athletes, such as chronic pain, inflammation and spasms.

Whether it’s in the form of a tincture or a freeze roller, CBD has become a defining factor in contemporary sports medicine. In this post, we examine three crucial roles CBD can play in muscle recovery to aid athletes oriented toward a wide variety of different sports.

CBD as an Analgesic for Muscle Soreness, Tears & Other Injuries

Weightlifters, bodybuilders and wrestlers are good examples of athletes who commonly come down with muscle soreness, a torn anterior cruciate ligament (ACL) or medial collateral ligament (MCL), or even stress fractures on the weight-bearing bones in the lower leg and foot. During the recovery periods between intense training camps, it’s critical to be free from constant pain — just as it is to keep a sound diet at the macronutrient level.

There’s plenty of evidence in scientific literature highlighting CBD’s viability as a supplement for managing pain from sports injuries. Its analgesic and muscle relaxant properties make it a natural addition to massage oils and recovery balms as well.

CBD as a Spasmolytic for Cramps & Post-Workout Spasms

Athletes in fast-paced, high volume sports such as sprinting, hurdling, parkour or competitive box jumping are by far the most prone to what are called post-workout twitches, cramps or spasms. These are characterized by either involuntary convulsions of one or more major muscle groups, or crucial muscle groups (such as the calf or shoulder muscles) being effectively rendered into blocks of cement.

CBD has been shown to provide significant relief from muscle spasms and cramps, as well as psychophysiological disorders like restless leg syndrome (RLS). In fact, CBD has even been used to ameliorate seizure-like symptoms of epileptic conditions, like Dravet syndrome.

CBD as a Natural Alternative to Lab-Synthesized NSAIDs

Throughout the 20th century, athletes competing in contact sports like Judo or Muay Thai as well as those suffering intermittent onsets of acute inflammatory conditions (such as tennis elbow) were commonly prescribed dangerous opioids and steroids to reduce the swelling from sports injuries. Today, they are prescribed what are known as non-steroidal anti-inflammatory drugs, or NSAIDs.

While NSAIDs are known to produce undesirable side effects including severe allergic reactions, diarrhea and stomach ulcers, CBD’s ability to control inflammation comes with the added benefit of it being a naturally occurring plant compound. As such, it produces virtually no side effects within the bounds of recommended dosage ranges.

Because of its range of medicinal and therapeutic potential — as well as its product variety and accessibility nationwide — CBD has accrued the endorsements of countless athletes and performers, becoming a central element of sports medicine as a whole.

Eliminate Stress and Improve the Quality of Your Life

If you’re looking to improve your life quality, there are a few actions you can take that come to mind. 

Understand that life quality isn’t just the things we have control over. Some of what impacts us can also be an external force or motivator, and they each have different impacts on us. 


For example, stress from a job, especially when you have to take on some leadership roles and tackle tricky situations and make difficult decisions, can lead to external pressures. 

Perhaps you have to downsize or fire a team member and are afraid to take that action, or maybe you fret over the decisions you make, knowing that an error in judgment can impact the lives of all the members of your organization. 

Look, we’re all human. It’s impossible to be in a position of having to make a difficult decision and not have some level of stress. 

The key is to understand its damage and what we can do about it. 

Whatever it is that you stress about, the reality is that stress can have significant impacts on our wellbeing. 

So what can be done to minimize the stress in our lives and make us more effective in our roles and responsibilities? 

Three words. Diet, exercise, and sleep. 

The Benefits Of Diet, Exercise, And Sleep

Understand first that there are different types of stress, and they each do other things to our bodies and minds. 

The first type of stress is the most obvious, which is harmful and is called distress. Over time, negative stress can weaken the immune system, impair brain function, and contribute to significant health issues making this form of stress a primary need for us to focus on changing. 

This type of effect can manifest itself in insecurity, anxiety, fear of the unknown, job loss or performance, the tragic loss of a loved one, and many other ways. 

Eustress, or positive stress, is the lesser-known and felt stress type. Positive stress can be an action that inspires, motivates, challenges, and strengthens us. Examples of positive stress are marriages, pregnancy, job promotions, recognition of achievements, and many others.

The most damaging of these two stressors is the negative form, and that is what we need to focus on eliminating as much as possible from our lives. 

Diet

The saying, “we are what we eat” is as true today as it was when it was first coined. 

Our bodies need high-quality proteins, carbohydrates, fats, minerals, and vitamins to survive. 

Protein is the building block of all life, and high-quality proteins strengthen bones and muscles and provide large sources of energy. 

Carbohydrates provide fuel in both short bursts and sustained energy and offer a large amount of fiber in the diet, which aids with digestion and weight control. 

Fats, especially good fats that are found in fish, lean proteins, olive oils, and avocados, are the way your body sustains energy over a long period, aids in brain function, as well as nerve conduction. 

The best time of the day to eat and eat well is breakfast. Studies show that people who have a balanced breakfast show improved mental function, have improved energy, and are typically healthier than those that skip this meal.

A good strategy is to start your day with a balance of protein, carbohydrates, and fruit. Eggs with bacon and avocado, a cereal made from whole grains like oatmeal, and fruit are great suggestions. 

Exercise

Not everyone is a workout wonk. I get it. 

But exercise does have some significant benefits for the body.

 In fact, daily exercise for 30-minutes a day is thought to increase life expectancy and longevity. Additional benefits are improved cardiovascular health, muscle development and bone density, weight control, improved immune system, increased stamina, better energy levels, more profound and more prolonged sleep, and elevated moods. 

Sleep

Of the three areas we need to focus on for a better quality of life, sleep is often the one we sacrifice first and the easiest. Why is it that we can be exhausted and skip an hour of sleep and think we’ll be better off for it? 

Sleep serves as the way for the body and mind to heal and recuperate, aids in digestion, and reduces stress. 

That’s right. We need rest to reduce our stress. If you’re in any leadership position, you probably are already under a lot of stress, so finding mechanisms to sleep better longer is critical for your well-being.

5 Tips for Improving Your Wellness Routine

In a time when there seems to be a new diet every day, some new miracle pill around every corner, and an opinion out of every mouth, trying to keep up and improve your wellness routine can feel a little overwhelming. Thankfully, there are some evergreen tips out there! We’ve put together our five favorites that will help you to improve your wellness routine right away.

Take it outside.

There have been so many studies done that prove the sights and sounds of nature have substantial health benefits. (Even just a weekend away camping can completely reset your sleep schedule and leave you feeling rejuvenated!) Sunlight has also long-since been proven to help boost your immune system. So if you’re looking for a quick and easy way to boost your wellness routine, go outside! Whether you want to have your morning cup of tea on the porch or do your yoga routine in the backyard, you’ll soon feel that much better.

Have daily vitamins and supplements.

Starting a new daily vitamin and supplement regimen can help you feel amazing. For example, daily CBD tablets are a natural way to alleviate anxiety, pain, and acne. Collagen can help your skin and hair, and iron can help your nails grow healthy and long. Vitamins D and B are also essential for your body to process and function properly. Check with your doctor before you’re on any medications or have any medical conditions and always make sure that your vitamins and supplements won’t interact with any medicines that you may be taking.

Going all-natural.

Typically, natural is better. This can be as simple as switching to natural and organic foods or making sure that the vitamins you take are natural. You can also start cutting out toxic artificial sweeteners and replace them with healthier, natural sweeteners like agave, honey, and dates. Not only will you see any extra weight melt away, but your body will feel younger and rejuvenated. A little-known fact is that you can absorb unnatural chemicals from the clothes you wear, too, so consider opting for natural fabrics, as well!

Stretch your routine.

Doing dynamic stretches for 5-10 minutes before you workout and static stretching for 5-10 minutes after your routine can be beneficial. Not only does it help to relieve muscle tension, but it can also leave you more flexible and limber. Between lengthening your muscles and increasing your flexibility, it can help your workout be that much more effective (meaning you will see the results even more quickly!)

Eat well and don’t hop from diet-to-diet.

Eating whole foods, eating every meal, and having healthy snacks throughout the day can help you stay awake, energized, and put on the right kind of weight – muscles! It may be tempting to go from diet-to-diet, but doing so can have adverse side effects. Learning how to eat healthily and well is much more beneficial for you than any specific diet plan.

While these are pretty easy tips to incorporate, it’s important to note that you shouldn’t make any huge changes without talking to your doctor first. Only you and your doctor know what’s best for you and your body. But should you decide to take your wellness more seriously – and your doctor approves – these should help you get to your next new best quickly and easily.

Live Better Through Natural Living

Natural living is more than a saying. It’s prioritizing what’s necessary for a healthy life and focusing on those things that are beneficial to a higher quality of life. 

For some, a higher quality of life may be the ability to travel to far-off destinations and explore the wonders of the world. For others, the definition of a better life includes time to spend with loved ones, showering them in our love, and appreciating the memories being made. 


Whatever your definition of a higher quality of life, the foundation is by adopting positive behaviors and beliefs. One of the keys to that is to focus on a more natural way of living. 

What do I mean by natural living? 

Natural Living Defined

Natural living means to be in harmony with the earth and choosing only to use sustainable, non-toxic, organic products rather than synthesized products. It focuses on the type of refuse we leave behind and the impacts on the environment that occur when making the product and foods we use. 

For example, too often, cleaning products are made from harsh, toxic chemicals that may harm you and your family’s health over time. Choosing non-toxic ways and cleaning products that reduce your carbon footprint as well as eliminate any potential poisons from your home is a good tactic. 

In fact, I made a video that walks you through how to clean your bathroom with non-toxins that illustrate the benefits of using sustainable products without compromising cleanliness. 

Natural living is gaining traction throughout society, and the more people subscribe to that philosophy, the larger the impact on prices will be. Natural Living isn’t just for the rich, though processed foods are cheaper, they come with a hidden cost, impacting your health over time. 

Positive Changes That Impact Our Lives And Our World

The health-cost of malnutrition and treatment options will far outweigh the grocery bill, so pivoting to healthier food alternatives is crucial for your health and wallet. 

Most foods can be substituted for healthier alternatives, and some don’t even cost that much to replace. Switching to a plant-based diet can be more affordable than the processed foods we are constantly bombarded with at the grocer, on TV, and everywhere we go. 

Another way to make a positive change in your life with the concept of natural living is to change your consumption of non-sustainable products. There is a whole slew of alternatives to many products, and a list of organic health products that cover a wide array of products from beauty, to cleaning, to mental health can be easily found online.

Taking an approach that prioritizes self-care is another way to shift toward a more natural living philosophy. We know that stress can build up and have subtle but severe effects on our health, and finding strategies to minimize that in our lives is crucial to a better life. 

Establishing positive habits in our lives builds momentum to continue along that path. Whether it’s beginning to use more sustainable products in our homes, establishing an exercise routine, or taking time for mindfulness, these small actions start to take root. They are the foundation of the tree of natural living philosophy. 

In other words, one small action creates energy that becomes another action. The series of chain-reactions creates a positive energy that we can build upon as we choose a better way to live. 

Small Actions Create Major Change

Small actions and positive thoughts build upon themselves and become self-sustaining over time. As we adopt one new positive habit, we can add another one, then another, until we’ve established positive practices in our lives. The concept of natural living is a philosophy we can choose to live better and healthier. 

Natural living is a philosophy, and we can take small actions daily toward living better. 

It’s good for the environment, and it’s good for our health. To make the change to natural living is a process that starts with one small change than another. That chain of positive changes will create a momentum all its own, and one that will better our lives and our planet at the same time.